What Can I Take to Improve My Mood?

by Evelyn Montgomery Apr 02, 20220 comments

Do you feel stressed and struggling with a constantly low mood?

Are you overwhelmed, always have so much to do but find it difficult to focus?

Do you feel exhausted, tired all the time with little energy left for any joy in your life?

Have you start to notice that you are emotionally numb, shut down and withdrawing socially?

Do you feel alone and self-doubt rattles around your mind? Are you crying so much more than usual for you?

Are you struggling with a bad back, tense shoulders, digestive problems, poor sleep, headaches or teeth clenching?

If so, then you might be struggling with low mood or chronic high functioning depression.

But don’t worry - you have come to the right place to find out what vitamins you can take to help your low mood.

Vitamins and nutrients can help your low mood by helping your brain get healthy.

They can reduce inflammation.

They can correct glitches on genes.

They can boost your serotonin levels.

They can balance your hormones.

There was a time in my life that I felt constantly low. I felt stuck and hopeless. I wasn’t sure what to do or who to talk to. I didn’t have an understanding of what was going on or even a word to label it. My thoughts felt slow but chaotic on the inside, but on the outside I just kept going, putting on the mask, getting through each day. Pretending. No one knew how I was I really feeling.

I struggled to make sense of what I was feeling. I didn’t realise what was going on for years. I thought it was just me. I thought it was something that I would just have to put up with it. I didn’t see the signs at all. I just kept forging on. Feeling alone, not asking for help.

Then I learned about brain health.

And how that impacted my thoughts and feelings. And realised I was struggling with low mood and that there was something I could do about it.

I learned about the impact of food, inflammation, genes, exercise, rest, hormones and supplements on low mood - and that’s just the start.

I didn’t want to take medication. I wanted to find psychological and natural ways to manage my wellbeing.

Would you like to find out how healthy your brain is?

Take this quick quiz here to find out about your brain

What can you take for low mood?

How much time do you take to think about taking care of your brain and your body?

Imagine someone buys you the car of your dreams, whatever car you want.

The only catch is that one car will have to last you the rest of your life.

How are you going to treat that car?

You’ll get it serviced regularly, have an MOT every year, have it insured, check that tyres and put air in them, put washer fluid, oil and fuel in it regularly too.

After all, it keeps you safe and alive.

Your body is that car.

And your brain is the dashboard.

Do you know what the symptoms are that trigger the red warning lights?

If not, I’ll try to explain the effects for you to look out for.

Is your brain inflamed?

Inflammation is key to keeping you well and safe. It’s key to keeping you alive.

Cut your finger with a kitchen knife, get bitten by a bug, or catch the flu, and you'll experience the side effects of inflammation—the immune system's powerful mechanism for healing damaged tissue and battling invading germs.

You may notice swelling, redness, or pain from the bite or cut, or develop a fever and fatigue.

These are all signs that short-term inflammation is protecting your health.

But inflammation has a downside. If it becomes chronic—due to chronic stress, low antioxidant levels, pain, infections, leaky gut or gut inflammation, illness, ageing, poor diet, lack of exercise, obesity —it may contribute to thinking, memory and mood problems.

The brain can become inflamed like the rest of the body.

The latest research now sees inflammation as a primary cause in many cases of chronic depression, especially in cases where people don’t respond to antidepressants. This is because the medications do not address brain inflammation.

Brain inflammation doesn’t hurt like an inflamed ankle would. It causes psychological pain like:

Brain fog

Difficulty concentrating

Brain fatigue and poor mental focus after meals

Low mood and Depression

What can you take for low mood?

So I thought in the first place I would let you know what you can supplements you can take to help you with long term, high functioning low mood.

I think we all accept that nutrients can help keep us well. We need them for our bodies to function properly. Lack of vitamins has been linked over hundreds of years to many physical illnesses.

For instance the latest research in 2020 found that Vitamin D3 helps to support our immune systems [16].

Your brain is just another organ of your body so it follows that nutrients also have an impact on how well your brain functions.

Poor brain functioning impacts your mental health.

Did you know that for your brain to work at an optimal level it needs a constant supply of 30 nutrients - 15 vitamins and 15 minerals?

When your body and brain start running low on certain indispensable nutrients – energy, neurotransmitters, and essential hormones levels start to fall and your brain becomes inflamed and your mood and thoughts become negative.

You start to struggle with your mental health.

There are certain things that can be clues that your nutrient reserves are running low and that your brain functioning is impaired:

low mood

depression

exhaustion

sensitivity to stress

poor sleep

anxiety

low physical and mental stamina

irritability

memory problems

trouble focusing

A simple nutrient boost can truly turn your life around.

Would you like a multi-vitamin which is specially designed to lift your mood?

Read more about MOOD ME here

What can I take for low mood and the menopause?

If you think your low mood might be due to the menopause here are the top 3 vitamins to try first:

Vitamin E

is an antioxidant that helps fight cell-damaging free radicals in the body. It also helps reduce inflammation in the body. Stress may cause cell damage and increase your risk of:

depression and low mood
heart disease
weight gain

These are conditions common to menopause.

Research has shown vitamin E helps ease stress, reduces oxidative stress, and may help reduce your risk of depression

Vitamin B12 (Methylcobalamin)

As you age, your body loses some of its ability to absorb vitamin B12 and your risk of vitamin B12 deficiency increases. Symptoms of vitamin B12 deficiency include:

fatigue
weakness
constipation
loss of appetite
numbness and tingling in the hands and feet
balance problems
Depression and low mood
confusion

Vitamin B6 (Pyridoxine 5’-Phosphate)

helps make serotonin, a chemical responsible for transmitting brain signals. As women age, serotonin levels drop. Fluctuating serotonin levels may be a contributing factor in the mood swings and depression common in menopause.

Taking a vitamin B6 supplement during and after menopause may help tame prevent symptoms caused by low serotonin levels including loss of energy and depression.

MOOD ME has everything you need: read more about it here

One of the most powerful ways to boost your low mood is to boost your levels of serotonin.

Serotonin lifts your low mood

There are many researchers who believe that an imbalance in serotonin levels may influence mood in a way that leads to low mood and depression.

Would you like something to naturally boost your serotonin levels?

It may be that you are low in serotonin and it makes sense to try to lift your low mood by increasing the amount of serotonin ingredients in your body.

To produce serotonin you need a combination of ingredients that work together to support your brain health to helps to lift low mood and you feel happier, balanced and recharged [1].

It’s important to balance serotonin with dopamine and other neurotransmitters in your brain for you to feel happier and more energised.

Better mood and mental health starts with the right ingredients for your brain.

HAPPY ME is designed by a psychologist to boost your serotonin: find out more here

So I thought I would put together my Top 10 nutrients:

What vitamins can I take for low mood?

The Best 10 Nutrients to Lift Your Low Mood

L-Tryptophan

Helps produce serotonin and melatonin, which have several health benefits including helping to promote better sleep, providing relief from anxiety and depression, providing increased emotional well-being. It alleviates the symptoms of low serotonin which include low mood, negativity, depression, seasonal affective disorder, worry, anxiety, obsessive thoughts, and irritability [17].

5 HTP

5 HTP originates from from the seeds of an African plant known as Griffonia simplicifolia. It’s part of the tryptophan pathway and is used in the regulation of mood, appetite, gut function and sleep.

It plays an important role in reducing anxiety, stress and depression [35].

L-Tyrosine

Turns into dopamine which helps you feel joyful, energised and motivated [31]. Dopamine also influences serotonin, and together, they play a central role in regulating your mood [19].

L -Glutamine

Is a vital nutrient for the brain helping you to feel calm and relaxed as it reduces anxiety, depression and improves sleep.

DL- Phenylalanine

Helps produce dopamine, reduces brain fog, balances hormones, lifts depression, overall enhances mood, reduces pain and promotes greater feelings of happiness and fulfilment [30].

Vitamin B Complex

Taking B vitamins is crucial to brain health - especially methylated B vitamins.

What is methylation?

Methylated vitamins are the active versions of vitamins which your body can readily make use of, while un-methylated vitamins must go through a conversion process before your body can actually use them.

The problem is that many people are unable to make that conversion in their bodies because they have a genetic mutation that prevents it.

All humans have a gene called the MTHFR gene which is responsible for converting some vitamins into their usable state by the body.

60% of the U.S. and 40% of Australian and British people population have a mutation to this gene.

For all individuals who have the gene abnormality, the absorption of B-complex vitamins is either largely inefficient or lacking altogether.

So those vitamins remain mostly unabsorbed, and can simply build up to the point of toxicity.

Taking methylated B vitamins means that you can absorb them in a body ready form.

Sometimes this is the key that unlocks the optimal functioning of our brains and bodies.

The most important B vitamins are:

Vitamin B9 (Folic acid L-5 MTHF)

B9 is essential in the brain for making neurotransmitters and DNA. Supplementation has been shown to reduce depressive symptoms in people with normal and low folate levels [3]

It also helps with female fertility, reduces inflammation, and helps to balance blood sugar levels.

Vitamin B12 (Methylcobalamin)

Vitamin B12 is crucial for the release of energy, for the production of neurotransmitters and for the normal function of the brain and the nervous system. It is also involved in the formation of red blood cells and helps to create and regulate DNA [15].

The metabolism of every cell in the body depends on vitamin B12. It helps with the release of energy by helping the human body absorb folic acid.

This is especially important for vegans and vegetarians as the main source of B12 in food is in meat.

Many people who are depressed are deficient in B vitamins, so it’s important take vitamin B12 and folate (especially in the form of L-5 MTHFR) at the same time.

They are effective usually within one week of starting to take the supplements, it doesn’t interact with prescription medications and has few side effects compared to antidepressants.

Vitamin D3 (Cholecalciferol)

Vitamin D3 is more effective than vitamin D2 at raising blood levels of Vitamin D.

Some types of vitamin D are not vegan-friendly. Vitamin D2 is always suitable for vegans, but vitamin D3 can either be derived from an animal source (such as sheep’s wool) or lichen (a vegan-friendly source).

Our vegan friendly D3 activates genes that regulate the immune system and release neurotransmitters (like dopamine and serotonin) that affect brain function and mental health.

Seasonal Affective Disorder (SAD), a mood disorder featuring depressive symptoms, may be due to decreasing levels of vitamin D3, which can be helped by taking supplements.

Vitamin D deficiency impairs and prolongs recovery from depression [6]

Magnesium

(Bisglycinate, Citrate, Taurate)

Did you know that there are many types of Magnesium?

Not all magnesium supplements are created equal. Some forms are better for energy, while others are better for mood.

It’s especially to take magnesium to support your brain, your mood, to help you relax, to ease anxiety and to help you sleep better.

Magnesium Citrate is an essential mineral known to play a crucial role in mood and sleep regulation. Studies show this form of magnesium is easier to absorb, promotes mental and muscle relaxation.

Supplements containing magnesium citrate are known for their calming properties. Magnesium Citrate reduces stress, improves focus and helps you feel calm and collected.

Magnesium Bisglycinate has 80% bioavailability, meaning the body can more readily absorb the nutrient which raises your levels quickly. It has a calming effect on your brain due to the presence of glycine.

It can help relieve anxiety and promote better sleep.

It reduces premenstrual syndrome (PMS) symptoms.

Magnesium Taurate helps decrease the risk of depression, improves overall cognitive function, memory, migraines and PMS [33].

It has been shown to help induce calmness during times of high stress or anxiety due to the presence of taurine.

Microbacteria Blend

(Probiotics)

Lactobacillus Acipophilus, Bulgaricus

Bifido Breve, Longum, Infantis

Saccharomyces Boulardii

Psychobiotics are a group of probiotics that improve not only our gut and digestive function but also our brains and moods with antidepressant and anti-stress effects [18]

Did you know that 90% of our serotonin and 50% of our dopamine is made in our gut and not the brain? And that our gut influences our mood, cognition, and mental health.

Stress can lead to changes in both the numbers and types of bacteria. This can have a knock-on effect for mood via the gut-brain communication system known as the hypothalamic-pituitary-adrenal (HPA) axis.

Probiotics are not just supplements. Probiotic bacteria actually live in the gut microbiome and have science-backed benefits for mental health.

Species of Bifidobacterium, Lactobacillus are found in the colon where they exert a positive influence on whole body health including alleviating anxiety, memory, and cognitive symptoms and improves our stress resilience.

In this unique blend of probiotics we have included special ones that have an important role in alleviating negative emotions, improving cognitive function, and also relieving psychological stress.

Omega 3

Healthy brains and nerve cells depend on omega 3s because the nervous system is made mostly of fat. The signals —feelings, thoughts, commands to our bodies—travel along nerve cells where the membranes are about 20 percent fatty acids which seem to be crucial for keeping your brain operating well.

Other top nutrients to lift your mood

It’s hard to reduct the list to only 10 as the brain needs a combination of so many nutrients to work so here’s a few more that I couldn’t ignore:

Vitamin C (Calcium Ascorbate)

Vitamin C deficiency has been linked to depression and anxiety [7] and adding extra Vitamin C has been shown to reduce symptoms of depression, anxiety and low energy levels [8].

It has also been shown to improve thinking and memory.

Vitamin B1 (Thiamine HCL)

Thiamine is very important to our brain for energy, positive mood, its powerful anti-stress properties as well as being useful for focus and concentration. Low energy, depression, fatigue, PMS and sleep disorders may be signs of mild deficiency (low levels of B1) which can be corrected with supplements [12]

Vitamin B2 (Riboflavin 5’-Phosphate)

Riboflavin helps our brain with energy, mental clarity and a healthy mood through being an important factor in the production of serotonin as part of the tryptophan and Vitamin B3 pathway [13]

Vitamin B3 (Niacin Nicotinamide)

Niacin helps our brain with energy, mental clarity and a healthy mood through being an important factor in the production of serotonin as part of the tryptophan and Vitamin B2 pathway [36].

Vitamin B5 (Calcium Pantothenate)

Vitamin B5, also called pantothenic acid, is one of the most important vitamins for human life. It’s necessary for making blood cells, it helps you convert the food you eat into energy, it enhances memory, it reduces brain fog helping with focus and concentration as part of the production of the neurotransmitter acetylcholine [14].

Vitamin B6 (Pyridoxal 5’-phosphate)

Helps our brain function and the body make the hormones serotonin (which regulates mood) and norepinephrine (which helps your body cope with stress) [32]. Vitamin B6 also helps our body make melatonin, which is important in helping regulate your internal clock and your sleep

Vitamin B7 (Biotin)

Depression and fatigue are symptoms of low Biotin levels [2] and it is one of the vitamins that is indispensable for the normal functioning of the brain. The brain needs biotin to make neurotransmitters that keep you feeling mentally alert, happy and attentive.

L-Carnitine

Improves mental and physical energy, improves brain power, lowers inflammation, boosts circulation, increases mental focus and increases fat burning [28].

DL-Methionine

Has antidepressant effects due to increasing brain levels of serotonin, dopamine, and norepinephrine [37]. It needs vitamin B12 and folate to make serotonin.

Copper (Citrate)

Copper, and keeping it balanced with Zinc (below), stimulates production of the neurotransmitters serotonin, epinephrine, norepinephrine and dopamine. Low copper level symptoms include panic attacks, insomnia, phobias, migraines, depression and anxiety [34].

Manganese (Citrate)

Required for the normal functioning of your brain and nervous system. Low levels of zinc, copper, and manganese have been linked with depression and anxiety [10]. It’s also important in fertility and collagen production.

Selenium (Methionine)

Studies have shown that selenium improves mood and diminishes anxiety and confusion [4] and lowers the risk of depression [5]. Selenium is also a powerful antioxidant that fights oxidative stress and helps defend your body from chronic conditions.

Has antidepressant effects due to increasing brain levels of serotonin, dopamine, and norepinephrine. It needs vitamin B12 and folate to make serotonin. Many people who are depressed are deficient in B vitamins, so it’s important take vitamin B12 and folate (especially in the form of L-5 MTHF) at the same time.

It is effective usually within one week of starting to take the supplements, it doesn’t interact with prescription medications and has few side effects compared to antidepressants.

Zinc (Citrate)

Zinc is very calming and sedating, as it enhances GABA activity in the brain.

Deficiency causes depression and anxiety symptoms, and supplementation has successfully been used as a treatment [9].

It’s also fantastic for your fertility and immune system, fighting off viruses better than vitamin C

It’s pretty amazing how nutrients can help isn’t it?

What vitamins help low mood?

We all tend to eat the same sorts of foods each week which means that over time we start to miss some crucial nutrients.

It means that we end up with deficiencies and gaps without even realising it.

This has a huge impact on how our bodies and brains work. We adjust and just think that it is our normal. It’s just what we have to put up with.

But this isn’t the case.

You can make a change.

That’s where a high quality supplement can help fix the deficiencies and fill the gaps.

Your mood, your health and your life will feel transformed.

You have abundant energy and joy comes back into your life.

It can seem overwhelming to try to take all these supplements as well as trying to eat well and live a healthy lifestyle.

Many of us find that we start taking supplements with all good intentions.

We want to take care of our brain and mental health without having to take medication.

They don’t want to have the side effects of anti-depressants either.

So they try supplements. But then have problems taking so many. They end up feeling like they rattle!

It’s expensive too.

So that’s why I designed 360ME - the award winning multi-vitamins designed to help low mood.

360ME is a multi-nutrient range of supplements that have all the amino acids, vitamins, minerals and probiotics to help you lift your mood all in one place. Just 2 easy to swallow capsules a day.

Happy Me contains the perfect mix to naturally boost your serotonin levels, to lift your mood, ease your anxiety, to help you relax and sleep better.

Energy Me is a pioneering and unique superblend of nutrients to support your mental health especially if you are struggling with depression, low mood, feeling flat and exhaustion.

Mood Me will give you 29 different ingredients that you need to restore your brain health and to help your low mood.

They are designed to naturally boost your serotonin and dopamine levels and ease your symptoms of low mood and depression naturally by giving your brain everything it needs to rebalance and recharge.

How you feel tomorrow really can start today.

Take care,

Evelyn

REFERENCES

1 https://www.omicsonline.org/open-access/the-role-of-micronutrient-for-depressed-patients-2472-095X-1000116.php?aid=92980

2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/

3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1123448/

4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4884624/

5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4884624/

6 https://www.cambridge.org/core/journals/the-british-journal-of-psychiatry/article/vitamin-d-deficiency-and-depression-in-adults-systematic-review-and-metaanalysis/F4E7DFBE5A7B99C9E6430AF472286860

7 https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-020-02730-w

8 https://pubmed.ncbi.nlm.nih.gov/26353411/